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Rhodiola extract

Also known as: Rhodiola rosea L., Roseroot, Golden Root, Arctic Root, Rhodiola rosea

Overview

Rhodiola rosea, commonly known as roseroot or golden root, is an adaptogenic herb native to high-altitude regions of Europe and Asia. It has been traditionally used to enhance mental and physical performance, reduce fatigue, and manage stress. The plant contains bioactive compounds such as salidroside and tyrosol, which are believed to contribute to its adaptogenic effects. Rhodiola is available in various forms, including capsules, tablets, and liquid extracts, with standardized extracts containing 3-6% rosavins and 1-2% salidroside being the most common. Research on Rhodiola is moderately mature, with a growing body of evidence from both animal and human studies, although the quality of evidence varies. It is primarily used to improve mental performance, reduce fatigue, enhance physical endurance, and manage stress.

Benefits

Rhodiola rosea has several evidence-based benefits. It may improve mental performance and stress management, although results are mixed. Studies suggest that acute supplementation can enhance endurance performance, while chronic supplementation may improve anaerobic exercise performance. Rhodiola also helps in reducing stress symptoms and preventing chronic stress. Additionally, it may provide antioxidant and anti-inflammatory benefits. These benefits are observed in healthy individuals, where it may improve physical and mental performance, and in individuals experiencing stress, where it aids in stress management. Effect sizes and clinical significance vary across studies, with some showing significant improvements in performance metrics. Acute effects may be seen within hours, while chronic benefits may require weeks of supplementation.

How it works

Rhodiola rosea exerts its adaptogenic effects through several biological pathways. It influences neurotransmitter levels, enhancing central nervous system activity and modulating stress hormone release. Specifically, it affects the nervous, cardiovascular, and endocrine systems. While the exact molecular targets are not fully elucidated, it is known to modulate neurotransmitters such as serotonin, dopamine, and norepinephrine, as well as stress hormones like cortisol. Limited data is available on the absorption and bioavailability of Rhodiola's active compounds, but it is believed that these compounds interact with various cellular pathways to promote stress resistance and overall well-being.

Side effects

Rhodiola rosea is generally considered safe with few reported side effects. Common side effects, occurring in more than 5% of users, include mild gastrointestinal disturbances and dry mouth. Uncommon side effects, affecting 1-5% of users, may include headaches and dizziness. Rare side effects, occurring in less than 1% of users, include allergic reactions. Potential drug interactions exist with blood thinners and stimulants, so caution is advised when combining Rhodiola with these substances. It is contraindicated in pregnancy and breastfeeding due to insufficient safety data. Special populations, such as individuals with hypertension or anxiety disorders, should exercise caution. Overall, Rhodiola is well-tolerated, but it is essential to be aware of potential adverse effects and interactions.

Dosage

The minimum effective dose of Rhodiola rosea typically starts at 100 mg per day. Optimal dosage ranges are between 100-200 mg per day for stress management and cognitive benefits. The maximum safe dose is not well established, but doses above 200 mg are generally not recommended without medical supervision. It is best taken in the morning to enhance daytime performance. Standardized extracts containing 3-6% rosavins and 1-2% salidroside are recommended. Bioavailability may be enhanced with food intake. No specific cofactors are required for Rhodiola to be effective. Adhering to these dosage guidelines helps ensure safety and efficacy.

FAQs

When is the best time to take Rhodiola?

It is recommended to take Rhodiola in the morning for optimal effects on mental clarity and physical endurance throughout the day.

How long does it take to see results from Rhodiola?

Improvements in mental clarity and physical endurance may be noticeable within a few weeks of consistent supplementation.

Is Rhodiola a stimulant?

No, Rhodiola is not a stimulant. It is an adaptogen that helps the body adapt to stress without causing the stimulating effects associated with caffeine or other stimulants.

Are there any contraindications for Rhodiola?

Rhodiola is contraindicated in pregnancy and breastfeeding due to insufficient safety data. Individuals with hypertension or anxiety disorders should also exercise caution.

Research Sources

https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2018.01415/full – This systematic review and meta-analysis of 36 preclinical studies using animal models found that Rhodiola rosea has significant effects on learning and memory. The review highlights the potential of Rhodiola to enhance cognitive functions, but emphasizes the need for human studies to confirm these findings.
https://www.ncbi.nlm.nih.gov/books/NBK80766/ – This resource provides an overview of Rhodiola rosea, detailing its traditional uses and adaptogenic properties. It highlights the plant's ability to improve mental and physical performance, reduce fatigue, and manage stress, while also noting the importance of further research to fully understand its mechanisms and benefits.
https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2023.1139239/full – This systematic review of 13 RCTs with healthy participants found that acute Rhodiola rosea supplementation improves endurance, while chronic supplementation aids anaerobic performance. The review acknowledges heterogeneous results and methodological biases across the included studies, suggesting the need for more rigorous research.
https://pubmed.ncbi.nlm.nih.gov/37495266/ – This study investigates the effects of Rhodiola rosea on cognitive and psychological functions. The research suggests potential benefits for reducing mental fatigue and improving cognitive performance under stress, but calls for further studies to validate these findings.
https://www.tandfonline.com/doi/full/10.1080/13651501.2017.1417442 – This systematic review of RCTs suggests that Rhodiola rosea may have benefits for physical and mental performance, though more research is needed to confirm these effects. The review highlights the need for more independent replications to strengthen the evidence base.